WORKOUTS
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile
Silver Club version: Run 400m, 12 clean and jerks, Run 200m, 12 clean and jerks, Run 400m
WOD 2 (3 pts): 7 RFT:
7 thrusters (95/65)
7 burpees
7 chest to bar pull-ups
Silver Club version: 5 RFT: 7 thrusters, 7 burpees, 7 jumping pull-ups
WOD 3 (3 pts): Teams of 2
20 minute AMRAP:
6 power snatch (95/55)
9 push press (95/55)
12 box jumps (30/24)
*One partner always running 400m
Edstone WOD 1 (3 pts): 20 minute AMRAP
6 handstand push-ups (scale as necessary)
9 sit-ups
12 squats
Edstone WOD 2 (2 pts):
Run 1 mile, lunging 10 steps every minute
STRENGTH (1 pt each)
SWOD 1 : Press 5×3
SWOD 2: Front Squat 5×3
SWOD 3: Deadlift 5×1
ENDURANCE
EWOD 1 (1 pt): Short interval: 4x400m run; rest 1:00 between rounds
EWOD 2 (1 pt): Long interval: Row: Repeat 500m, recover 2:00 until form/pace deteriorates
EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 5k @ 80%
Row: 5k @ 80%
Ruck: 2M @ 80%
GYMNASTICS (1 pt each)
GWOD 1: For QUALITY
Accumulate L Hang 
hold for 3 minutes
Rest as needed
Accumulate Planche in Tuck Position 
hold for 3 minutes
Rest as needed
GWOD 2: FLEXIBILITY
Test Squat
2 minute Ankle MOB each side
20 Sit Up to Straddles
Hold bottom of Squat 2 minutes
GWOD 3: PRACTICE for 10 minutes:
Plyometric Push Up Progression Pt.1
Plyometric Push Up Progression Pt.2
Plyometric Push Up Progression Pt.3
MOBILITY (1 pt each)
MWOD 1: Anterior Neck
MWOD 2: Ankle
MWOD 3 : Global Extension
I did: 3 RFT:
100 Air Squats
50 Box Jumps, 20 in
25 Dumbbell Clean & Jerks, 45 lb
21:34 Rx’d
Edstone WOD 2: 9.47!
EWOD 1
WOD 3 with Emma – 8 rounds + 1 snatch, @ 45 lb
Thanks for a great class today, Mr. Hilliker!
WOD 2: 12:50 Rx’d
Wow that was horrible. Anything with thrusters *and* burpees is bad enough–so just add C2B to take it over the edge of nasty.
Thanks Monica for sticking it out with me!
WOD 3 with Julia: 9 rounds and 6 box jumps @45lbs
Edstone WOD 1: 15 rounds!
Fun workout!
I did Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
14:36 Rx’d (PR by 48 seconds!)
WOD3: W/ Charlene. 10 rounds + 1 snatch @45/55lb.
EWOD1: 1:35-40 sec ea lap
Challenge WOD “Abbate” : 29:29 @75lb for 18 c+J then @65lb for the rest. I actually really like this workout, and I would love to do it again (though maybe not so windy :)). I was disappointed that I had to drop the weight; my back’s form was breaking, so I will need to build that. It was fun though!!
WOD3: Completed with Jennifer Schlote. We lost count on what round we were on but completed either 8 or 9 rounds with 1(?)boxjump (I was running on the last round when time ran out).
Challenge WOD “Abbate”: completed it in roughly 35minutes (the clock was reset before I completed the WOD), @75lbs for 11 C&Js, 65lbs for the rest. This workout wasn’t so bad except for the run back from God’s House with a strong headwind
Edstone WOD 1 (3 pts): 20 minute AMRAP
6 handstand push-ups (scale as necessary)
9 sit-ups
12 squats
Handstand push ups where challenging… but it was fun..
Abbate
28:33 @ 75#